Fasting is the ultimate weight loss challenge. It’s not for everyone, and it’s not easy, but there are a lot of health benefits to intermittent fasting or calorie restriction. If you’re thinking about trying out a fast to lose weight, you might be wondering how many kilos you can lose by fasting and which type of fast is best for your body.
Thankfully, science has some answers! There are different types of fast that target different fat stores in the body. Some fasters will choose to focus on losing fats from their stomach (also known as visceral fat), while others may prefer to shed subcutaneous fat, which is the layer of fat directly under our skin.
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How Many Kilograms Can You Lose by Fasting?
Most people who fast to lose weight expect to lose around three to five kilograms. However, the most important factor here is your starting weight. While a fit person who already has a low body fat percentage will probably only lose three kilograms, someone with more weight to lose might lose up to five kilograms. Keep in mind that this is only an estimate.
You might end up losing more or less. When you’re fasting, your body goes into survival mode and starts to burn stored fat for energy. This is known as “metabolic flexibility”, and it’s the reason why some people find intermittent fasting so effective for weight loss.
How Many Calories Should You Consume During a Fast?
If you want to lose the most weight possible by fasting, then you should consume as few calories as possible. However, this isn’t always realistic — especially for fasters who are doing it every day. In general, you should aim to consume around 20 percent of your daily caloric intake in one day. So, if you’re eating 2,000 calories per day (which is what most people should aim for), then you should consume 400 calories during your one fast day.
Weekly Fast (once per week)
If you want to lose weight with intermittent fasting, then you might want to start with a weekly fast. This is because a weekly fast is relatively easy to follow and most people can handle it without too much trouble. A weekly fast can be done once per week or twice per month — the choice is yours. If you decide to fast once per week, you’ll eat normally during the other six days.
If you decide to fast twice per month, you’ll eat normally during the other four days. A weekly fast will help you lose around one to two kilograms per month. This is a relatively small amount compared to daily fasting — but a weekly fast is also a lot easier to stick to.
Daily Fast (once per day)
Most fasters will start out with a weekly fast before moving on to daily fasting. This is because daily fasting is significantly more difficult and requires more willpower. Daily fasting is best for those who want to shed the most weight possible in the shortest amount of time. While you’ll probably lose a smaller amount of weight compared to weekly fasting, it’s also significantly easier to stick to.
A daily fast can be done once per day, twice per day (where you fast for 24 hours and then eat normally for 24 hours), or three times per day (where you fast for 16 hours and then eat normally for eight hours). You can choose to do one daily fast, or you can mix it up each week and do a different one each day.
Monthly Fast (once per month)
Monthly fasting isn’t as common as the other types of fasting, but it can also be very effective for weight loss. A monthly fast is great because it gives you one month off where you can eat whatever you want. Eventually, your weight loss will slow down and you’ll have to go back to a more balanced diet — but for one month, you can eat whatever you want. This can be a great way to start off with intermittent fasting.
A monthly fast can be done once per month, twice per year, or even once per quarter. This will depend on how often you can handle fasting — but most people can do a monthly fast once per quarter. A monthly fast is great for those who aren’t willing to fast daily. A monthly fast gives you one day each month to eat what you want, and the other 30 days are spent fasting.
Intermittent fasting can be a great way to lose weight. If you’re looking to lose weight with fasting, it’s best to start out with a weekly fast. After that, you can move on to daily fasting or even monthly fasting if you’d like.
The most important thing is to pick a fasting method that you’re comfortable with and that you can stick to over the long term. Once you’ve chosen the type of fast that works best for you, you can start to enjoy the many health benefits of intermittent fasting.